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Head-to-head evidence comparison — which supplement is right for you?
Fenugreek vs Maca: Fenugreek has the stronger overall evidence (6 vs 5.5/10); they're alternatives for menopause support — the best pick depends on your goals. Take the 60-second quiz for a pick tailored to your goals.
Fenugreek wins 2 of 3 categories. Both are solid choices — the best pick depends on your specific goals.
Verdict
Likely helps
7 of 8 studies with measurable effects showed benefit.
Top outcomes
Verdict
Too few graded studies
1 of 1 studies with measurable effects showed benefit.
Top outcomes
Shared outcomes (2)
Outcomes where both Fenugreek and Maca have evidence — compare verdict strength side-by-side.
500-600mg extract (standardized) (a typical label dose, not the dose used in the cited trial, which gave about 500 mg three times a day to breastfeeding mothers of preterm infants)
With meals
Standardized extract (Testofen, Furosap)
1500-3000mg (a typical label dose, not the dose used in the cited trial, which gave 2.25 g twice a day for 12 weeks)
Morning or early afternoon, With food
Gelatinized maca powder (easier to digest)
4-8 weeks
8-12 weeks
Within days
6-12 weeks
4-8 weeks
4-8 weeks
Dietary supplements for dysmenorrhoea
The Cochrane database of systematic reviews (2016) · Meta analysis · n=3101
Supplements versus other supplementsThere was no evidence of a difference in effectiveness between ginger and zinc sulphate (MD 0.02 points, 95% CI -0.58 to 0.62; one RCT, 101 women).
The effect of flour-based foods intake in the reduction of cardiometabolic risk: A systematic review
Critical reviews in food science and nutrition (2024) · Systematic review
Chia flour, green banana flour, soy flour, and fenugreek powder showed improvements in blood pressure measurements.
Effect of Fenugreek on Hyperglycemia: A Systematic Review and Meta-Analysis
Medicina (Kaunas, Lithuania) (2023) · Meta analysis · n=894
The mean difference with 95% confidence intervals (CI) was calculated to represent the analysis.
Effects of Maca (Lepidium meyenii Walp.) on Physical Performance in Animals and Humans: A Systematic Review and Meta-Analysis
Nutrients (2024) · Meta analysis
A systematic review of 21 randomised studies of maca in animals and humans, 16 of them pooled in a meta-analysis. The abstract pools animal and human studies and does not report human results separately.
A review of the study of active components and their pharmacology value in Lepidium meyenii (Maca)
Phytotherapy research : PTR (2021) · Review
Additionally, the research on the change of active components in Maca at different growth stages by MS will be beneficial to full utilization of active components in Maca and other natural resources.
Enhancement of Interferon-γ Secretion by Lepidium meyenii Extract Supplementation After Exhaustive Endurance Exercise in Healthy Men: A Double-blind, Placebo-controlled Trial
International journal of medical sciences (2025) · Rct · n=20
Regarding the main time effect, the number of lymphocytes in all participants was significantly lower at 2 and 4 hours after exercise than before supplementation.
Fenugreek has a higher evidence score (6/10 vs 5.5/10) and wins in 2 of 3 categories.
For menopause support, Maca has a higher relevance score (85 vs 80).
No documented interaction was found in the data searched. This does not establish that this exact combination is safe.
What’s safe while nursing, the truth about milk-supply herbs, and what to avoid (it passes into milk).
Mostly hype unless you’re deficient — what has modest evidence vs what doesn’t, and when to see a doctor.
CoQ10, zinc, selenium, carnitine modestly help sperm parameters — but live-birth evidence is weak.
Hot flashes, bone, sleep, muscle — the basics that hold up vs the phytoestrogen hype.
The right pick depends on your goals. Answer a few quick questions for a personalised recommendation — or dig into the full evidence on each.